Calcium Foods,
Calcium for Weight Loss

List of calcium foods, calcium and weight loss, how to improve calcium absorption, recommended daily calcium intake

A new study published in the British Journal of Nutrition has shown that increasing calcium intake can boost weight loss in people whose diet is deficient in calcium. The discovery was made at the Faculty of Medicine, Laval University by Angelo Trembley and his team.

During a 15 week weight loss program, the calcium deficient participants who usually consumed less than 600 mg of calcium daily when the recommended daily intake is 1000 mg, had to follow a low calorie diet and take either 1200 mg of calcium per day or a placebo (a fake pill). Dieters who took the calcium supplements lost almost 6 kg, the placebo group only managed to lose 1 kg.

The theory behind calcium related weight loss is actually quite simple; our brain detects a lack of calcium and compensates it by stimulating food intake, which does not help if you are trying to lose weight. A sufficient calcium intake will help to restrain your food craving.

According to their studies conducted over several years, over 50% of obese women do not consume the recommended daily calcium intake. Their first study showed that people who consumed a calcium poor diet had more body fat, higher bad cholesterol levels and bigger waistlines in comparison to moderate and large calcium consumers. The second study over a 6 year period found that the more they limited their calcium intake, the bigger their waistlines became and hence gained more fat.

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The research suggests that calcium taken as supplements can help weight loss, but the effects appear more dramatic when taken in the form of dairy products. So, by avoiding dairy products you are not only missing out on bone building calcium but also on important calcium fat burning properties.

So don’t limit the dairy! Have three servings of dairy products daily, for example you can have a glass of milk, a small piece of cheese and 1 small pot of low-fat yoghurt. Your waistline will love you for that and it will be beneficial for your health too.

Relationship Between Milk, Heart Disease and Stroke.

The Journal of Epidemiology and Community Health published a study that shows that milk does not promote the risk of stroke and heart disease as it was thought before, but can help to prevent it. In the study, men who drank more than a pint of milk every day had a lower risk of stroke and heart disease than those who had less than ½ pint. At the same time, blood pressure and cholesterol levels were very much alike in low and high milk consumers. So, milk should take its rightful place in a healthy diet after all!

Tips for Increasing Calcium Absorption

Calcium absorption requires dietary nutrients such as magnesium, phosphorus, vitamins A, C and D. As a matter of fact, calcium cannot be absorbed at all without some of these elements.

Recommended Daily Calcium Intake

The Recommended Daily Allowances (RDAs) for calcium in milligrams per day is provided by the Foods and Nutrition Board (FNB) at the Institute of Medicine of the National Academies. The required intake of calcium increases with age, during period of growth in childhood and after the onset of puberty, during pregnancy and lactation, in the presence of bone, nervous system disorder, heat and vascular disease, including high blood pressure.

Age	Female	Male	Pregnant	Lactating
0-6 months*	200 mg	200 mg	-	-
7-12 months*	260 mg	260 mg	-	-
1-3 years	700 mg	700 mg	-	-
4-8 years	1,000 mg	1,000 mg	-	-
9-13 years	1,300 mg	1,300 mg	-	-
14-18 years	1,300 mg	1,300 mg	1,300 mg	1,300 mg
19-50 years	1,000 mg	1,000 mg	1,000 mg	1,000 mg
51-70 years	1,200 mg	1,000 mg	-	-
71+ years	1,200 mg	1,200 mg	-	-

* Adequate Intake (AI)

Foods rich in calcium can be seen in the chart of calcium rich foods below, together with their calorie, fat, protein, and carbohydrate content. In the table all calcium foods are sorted by calcium value in descending order, so at the top of the chart you can see the highest value of calcium in food.

Calcium Rich Foods

Per 100 grams (3.5 oz) edible portion

Calcium Foods	Calcium (mg)	Calories (kcal)	Protein (g)	Fat (g)	Carbs (g)
Hijiki, seaweed, dried	1400	n.v.	n.v.	n.v.	n.v.
Wakame, seaweed, dried	1300	n.v.	n.v.	n.v.	n.v.
Parmesan cheese, hard	1184	392	35.75	25.83	3.22
Kelp, seaweed, dried	1099	n.v.	n.v.	n.v.	n.v.
American cheese, pasteurized process	1045	317	18.13	31.79	3.70
Sesame seeds, whole, dried	975	573	17.73	49.67	23.45
Goat cheese, hard type	895	452	30.52	35.59	2.17
Kombu, seaweed, dried	800	n.v.	n.v.	n.v.	n.v.
Swiss cheese	791	380	26.93	27.80	5.38
Monterey cheese	746	373	24.48	30.28	0.68
Edam cheese	731	375	24.99	27.80	1.43
Cheddar cheese	721	403	24.90	33.14	1.28
Colby cheese	685	394	23.76	32.11	2.57
Brick cheese	674	371	23.24	29.68	2.79
Port de Salut cheese	650	352	23.78	28.20	0.57
Agar, seaweed, dried	625	306	6.21	0.30	80.88
Blue cheese	528	353	21.40	28.74	2.34
Dried wheat grass or barley grass	514	n.v.	n.v.	n.v.	n.v.
Mozzarella cheese, whole milk	505	300	22.17	22.35	2.19
Limburger cheese	497	327	20.05	27.25	0.49
Feta cheese	493	264	14.21	21.28	4.09
Camembert cheese	388	300	19.80	24.26	0.46
Sardines	382	208	24.62	11.45	0
Tofu, raw, regular, prepared with calcium sulfate	350	76	8.08	4.78	0.72
Almond butter, plain	347	614	20.96	55.50	18.82
Goat cheese, semisoft type	298	364	21.58	29.84	2.54
Almonds	264	575	21.22	49.42	21.67
Nori, seaweed, dried	260	n.v.	n.v.	n.v.	n.v.
Ricotta cheese, whole milk	207	174	11.26	12.98	3.04
Orange juice, fortified with calcium	201	47	0.68	0.12	11.27
Yogurt, plain, skim milk	199	56	5.73	0.18	7.68
Turnip greens, raw	190	32	1.50	0.30	7.13
Brie cheese	184	334	20.75	27.68	0.45
Yogurt, plain, low fat	183	63	5.25	1.55	7.04
Brazil nuts	160	656	14.32	66.43	12.27
Collard greens, raw	145	30	2.45	0.42	5.69
Soybeans, green, cooked, boiled	145	141	12.35	6.40	11.05
Goat cheese, soft type	140	268	18.52	21.08	0.89
Parsley, fresh	138	36	2.97	0.79	6.33
Kale, raw	135	50	3.30	0.70	10.01
Ice cream, vanilla	128	207	3.50	11.00	23.60
Milk, low fat, 1% milkfat	125	42	3.37	0.97	4.99
Yogurt, plain, whole milk	121	61	3.47	3.25	4.66
Spirulina, seaweed, dried	120	290	57.47	7.72	23.90
Watercress, raw	120	11	2.30	0.10	1.29
Milk, reduced fat, 2% milkfat	120	50	3.30	1.98	4.80
Broccoli raab, cooked	118	33	3.83	0.52	3.12
Hazelnuts	114	628	14.95	60.75	16.70
Milk, whole, 3.25% milkfat	113	61	3.15	3.25	4.80
Broccoli, cooked, boiled	112	35	2.38	0.41	7.18
Ice cream, chocolate	109	216	3.80	11.00	28.20
Pistachio nuts	105	562	20.27	45.39	27.51
Walnuts, english	98	654	15.23	65.21	13.71
Cream, fluid, light (coffee cream or table cream)	49	164	8.86	2.59	27.42
Chinese cabbage, pak choi, cooked, boiled	93	12	1.56	0.16	1.78
Cottage cheese, lowfat, 2% milkfat	91	86	11.83	2.45	3.66
Cottage cheese, creamed, large or small curd	83	98	11.12	4.30	3.38
Sunflower seeds, dried	78	584	20.78	51.46	20.00
Okra, cooked, boiled	77	22	1.87	0.21	4.51
Navy beans, cooked, boiled	69	140	8.23	0.62	26.05
Egg, cooked, hard-boiled	50	155	12.58	10.61	1.12
Chickpeas or garbanzo beans, cooked, boiled	49	164	8.86	2.59	27.42
Amaranth grain, cooked	47	102	3.80	1.58	18.69
Pinto beans, cooked, boiled	46	143	9.01	0.65	26.22
Oranges, raw	40	47	0.94	0.12	11.75
Baked beans, canned, plain or vegetarian	34	94	4.75	0.37	21.14
Kidney beans, cooked, boiled	19	33	4.83	0.58	4.72
Quinoa, cooked	17	120	4.40	1.92	21.30
Chicken breast, meat only, cooked, roasted	15	165	31.02	3.57	0
Salmon, Atlantic, farmed, cooked, dry heat	15	206	22.10	12.35	0
Mackerel, Atlantic, cooked, dry heat	15	262	23.85	17.81	0
Brown rice, cooked	10	111	2.53	90	22.96
Halibut fish, Atlantic and Pacific, cooked, dry heat	9	111	22.54	1.61	0

See also a list of calcium rich foods sorted into food groups such as dairy, legumes and grains, seeds and nuts, fruit and vegetables, meat and fish.

Author: Lana Soko

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